Aikin da ke Koya muku Yadda ake Rabawa

Wadatacce

• Jefferson Curl
• Siffar Hip Flexion
• Ƙara kuma Saki Latsa Hamstring
• Hanyoyi na Hip Extension 2
• Lunge zuwa Hamstring Extension
• Gyara Rarraba Ta Amfani da Tubalan
• Bita don

Samun ikon yin tsagawa wani abin burgewa ne na sassauci. Ko da ba ku yi ɗaya a cikin shekaru (ko abada) ba, tare da madaidaicin shiri zaku iya yin aiki. Komai matakin sassaucin ku na yanzu, waɗannan darasi daga mai horar da Nike Rebecca Kennedy zasu taimake ku isa wurin. (Yaya sassauƙa kake, da gaske? Yi gwajin mu don ganowa.)

Tare da taimakon wasu kayan aiki, za ku sauƙaƙe hanyar shiga cikin shimfiɗa a hankali don kada ku taɓar da tsoka. Kasancewa da sassauƙa ba don nunawa kawai ba! Mafi girman kewayon motsi da kuke da shi, ƙarancin haɗarin kuna da rauni yayin ayyukanku na yau da kullun ko wasanni. (Mikewa na iya inganta matsayin ku da gina ƙyalli mai ƙarfi, don haka nasara ce.) Yi wannan aikin yau da kullun kuma za ku kasance kusa da inci kusa da tsaga kowane lokaci.

Yadda yake aiki: Yi kowane shimfiɗa na kusan minti ɗaya a kowane gefe.

Yoza ku buƙaci: A kettlebell, akwatin plyometric, kwallon tennis, da tubalan yoga guda biyu

Jefferson Curl

A. Tsaya akan akwatin plyometric, riƙe kettlebell.

B. Tuck chin zuwa kirji, sannan sannu a hankali yana birgima ta kashin baya, yana kawo kettlebell zuwa bene.

C. Sannu a hankali juye motsi kuma maimaitawa.

Siffar Hip Flexion

A. Kwanta a bayanku tare da ɗaga ƙafar dama daga ƙasa da gwiwa a lanƙwasa a kusurwar digiri 90. Sanya ƙwallon ƙwallon ƙwallo a ƙwanƙolin kwatangwalon ku, matse tsakanin hip da cinya.

B. Sannu a hankali miƙe gwiwa na dama don kawo ƙafar dama zuwa rufin, yin taka tsantsan kar a saki ƙwallon tennis.

C. Sannu a hankali lanƙwasa gwiwa ta dama don komawa matsayin farawa. Maimaita a gefe.

Ƙara kuma Saki Latsa Hamstring

A. Kwanta a bayanku tare da lanƙwasa gwiwa na hagu da ƙafar hagu a ƙasa. Daidaita ƙafar dama kuma sanya ƙafar dama akan akwatin plyometric a gabanka.

B. Kawo ƙafar dama madaidaiciya zuwa fuska.

C. Sannu a hankali ƙafar dama tare da iko don komawa matsayin farawa. Maimaita a gefe guda

Hanyoyi na Hip Extension 2

1a. Kwanta kan ciki tare da lanƙwasa gwiwoyi na dama da hutawa a kan toshe yoga da ƙwallon tennis da aka gudanar a bayan gwiwa ta dama, inda maraƙi ya hadu da hamstring.

1 b. Lagawa daga kwatangwalo, ɗaga ƙafar dama ta lanƙwasa 'yan inci kaɗan don kawo gwiwa daga toshe yoga.

1c. Ƙananan gwiwa na dama don komawa zuwa wurin farawa. Maimaita a gefe.

2 a ba. Fara durƙusa da ƙafar hagu a gaba a ƙasa da gwiwa ta ƙasa ƙasa da kan tawul. Ya kamata kafafu su kasance a kusurwoyin digiri 90.

2b. Zama gwiwa ta dama baya zuwa 'yan inci don shiga cikin zurfin lunge.

2c. Juya motsi don zamewa dama gwiwa gaba don komawa wurin farawa. Maimaita a gefe.

Lunge zuwa Hamstring Extension

A. Fara a cikin yanayin katako tare da hannaye a ƙarƙashin kafadu da ƙafafu a bayanku. Matsa cikin huhu na mai gudu, kawo ƙafar dama zuwa wajen hannun dama.

B. Juya nauyi baya ta ɗaga hips da daidaita ƙafar dama don haka kawai diddige yana ƙasa.

C. Karkatar gwiwa ta dama da ƙananan kwatangwalo don komawa matsayi na farko.

Gyara Rarraba Ta Amfani da Tubalan

A. Tare da jiki tsakanin tubalan yoga guda biyu, durƙusa a kan ƙafar hagu kuma mika ƙafar dama madaidaiciya a gabanka.

B. Sanya hannayensu akan tubalan yoga yayin da aka miƙa ƙafar hagu a bayan ku.

C. Daga cikin kirji. Wannan ya kamata yayi kama da tsagawa mai tsayi.

Tare da lokaci, zaku iya lanƙwasa hannayenku sannu a hankali daga canjin da aka gyara kuma a hankali ku kawo kwatangwalo ƙasa zuwa ƙasa, yana shigowa cikin cikakken tsaga.

Bita don